The American Ninja Workout

The American Ninja Workout

Yes, these men do indeed exist. They are the incredible athletes who have mastered the ultimate obstacle course on G4's American Ninja Warrior, which premieres Sunday, May 20, at 9 pm EDT/8pm CDT.

Now the show's colorful obstacle course might look like a children's playground. In reality, though, it's a playground on steroids. Competitors must complete grueling challenges the test their fitness, athleticism, and willpower. It's a race against the clock—so no one can afford to make a mistake. If a contestant slips or loses his grip, he splashes into the water below and is instantly eliminated. And that happens often on this show. Of the 2,700 contestants that have tried, only 3 men have successfully completed the brutal course. That means being fit isn’t enough to cut it; you need to be American-Ninja fit.

So how do you succeed where so many have failed? We turned to sports-performance coach Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness in Santa Clarita, California, to create a plan that'll train to overcome every obstacle.

THE OBSTACLES

First, it helps to know what you're up against. To help you prepare, Cosgrove identified key obstacles for which you need to specifically train. Discover the exercises you need to overcome these challenges. Then it's time to enter The American Ninja training school: A cutting-edge workout that blasts fat, builds strength and fitness, and makes you a better athlete.

1. Arm Rings, Salmon Ladder, Devil Steps, and the Pipe SliderIf you haven't mastered the chinup, you have no chance of winning American Ninja Warrior. Why? Almost every obstacle requires the strength necessary to perform a chinup, Cosgrove says. And that makes sense. See, the chinup is one of the world’s most effective exercises for building your upper back. Unfortunately, some guys avoid chinups like the water flowing beneath the course. The main reason: They’re difficult. The truth is, only the fittest men can crank out rep after rep. That’s why the chinup is a true test of upper-body strength and endurance—and the one exercise that will help you conquer almost every challenge in the course, including the Arm Rings, Salmon Ladder, and Devil Steps.

But why stop there? Cosgrove threw in different hand positions for each repetition so you can strengthen your forearms and grip strength. “Many obstacles require you to hang and traverse at the same time, so this is the perfect preparatory exercise for that movement,” he explains. This will increase both the amount of weight you can lift and the length of time you can hold it—a skill that will come in handy during the Pipe Slider.

2. Warped Wall and the Jump HangWhen it comes to conquering challenges like the Warped Wall and Jump Hang, every single muscle in your body is involved. Cue the TRX jump squat and pull. “This exercise uses your arms and legs together to match the movement needed for these obstacles,” says Cosgrove.

The move starts with the classic squat. When done correctly, the squat efficiently trains a lot of muscles, particularly big ones like your quadriceps, hamstrings and glutes. These muscles propel you in running, jumping, and climbing—all key skills needed for you to ascend and descend these barriers quickly. Now, boost power by adding a jump to your squat. You'll instantly train your muscles to activate faster. “Pull on the TRX with your arms to increase the height of the jump,” says Cosgrove. The result: A total-body movement that simultaneously blasts fat and builds explosive strength from your fingers to your toes.

3. Quad StepsYou already know how to move forward in a linear direction at a steady pace. (Think: walking and running.) But the American Ninja Warrior obstacle course isn't so straightforward. With the clock ticking and the water looming below you, a ninja must be agile. That means staying on your feet where others have fallen, changing direction at any moment, and remaining balanced as you move through the course.

Take the Quad Steps for example. Not only do you need a strong lower-body to help you bound side to side on the angled platforms, you also need fast footwork and body control. These are skills you won't acquire running on a treadmill. Luckily, you can systematically improve your agility for this obstacle by performing lateral hops, suggests Cosgrove. Start out slow to increase strength and muscle control. Then eliminate the pause between reps to teach your body to move with dexterity and precision at top speed.

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